2013 Institute-Varsity-Polytechnic Games (IVP)

Hope everyone is doing fine! This is the first blog entry for year 2013! This year is going to be an exciting year because of the SEA Games coming up end of the year. Along the calendar, we have many competition local, regional and international lined up for us. The first competition that I'm going to talk about is the IVP. The standards of the IVP has been rising, as we see many of the National athletes competing under the Universities and also the first few batches of Sports School athletes growing into Polys and mostly NTU sports science course.

This year I am still employed by RP, and I am really fortunately to have a very strong girls team, contribution mainly from the sports school athletes! Nabilah, Habibah, Wendy, LiangWei etc..

IVP Day 1 held in ITE Simei and Republic Poly sent a team mainly in Sprints and hurdles. We missed a medal chance when Shiyu stumbled the 2nd hurdle in the 100mH race. She won the race during POLITE and were setting high hopes for this race against NTU powerhouse Dipna Prasad. Luckily Shiyu started for us in the relay and we won and came in 1st qualifier for the finals!

Wendy did 4 races + 4 x 100m relay, and I guess it drained her out after the heats for the 100m and 400m. She came in 2nd after Piriya in the 400m, but won the 100m setting a new record of 12.38s!
As expected, Zaki won the men's 400m and helped to anchor the men's 4 x 100m to qualify for the finals! Congrats and great job everyone!

For more results, pls visit the link below:
http://www.singaporeathletics.org.sg/institute-varsity-polytechnic-games-2012-2013

See you next week!

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Jeremy Kwan SOLO!

It has been a long while since I last updated the blog, we had this few trainings but was not very consistent. Jeremy Yeo is now travelling around in China doing shows and hasn't been working out with Reactiv. However, Jeremy Kwan sees me at least once a week. Below are some pictures that we took during our sessions in Tampines stadium. Enjoy!

 Trying to explain what to do for the circuit workout.

 Toys for torture?

 Jeremy Kwan, working on the punch ups.

 Look at his developed back muscles!

 This pic looks weird, but what we did was a bicep curl into 2 hands uppercut! It's not easy...

Jeremy Kwan has been training diligently and seems to sprint faster than before! Today he did 6 x 400m@ < 2mins pace. in between the runs, we did 2 upperbody exercises at 15reps each. 1 with the Theraband and 1 exercise using body weight. We finished the workout with 120reps of abs (6 exercises x 20reps )

While waiting for Jeremy Yeo to be back, we will see the progress of Jeremy Kwan, on his route to be faster, stronger and erm.. better looking!

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Session 17 - Jeremy Yeo (Project SlimDown)

I look good whether you think I do or not. My coach like to put my pictures up like that and it's alright. Had a great workout running 10 rounds the Tampines Stadium this morning and doing 2 rep exercises between each round.

 I must say I really look much better than before I started the training with Mr Alfred Sim or Reactiv. I am more shapely now and I feel much better about myself. Thank you Mr. Alfred.

 This is BAD! I look so good still it really doesn't do justice at all on my nice botak head. I love myself. Reactiv I love you! Signing off.... Jeremy Yeo the drummer.

Date: 13 Nov 2012
Duration: 1hr 38min
In zone (60-80%): 1hr
Avg HR: 150bpm
Max HR: 182bpm
Calories: 1419

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Session 16 - Jeremy Yeo (Project SlimDown)

It has been a week and Jeremy Yeo has not recovered from his flu completely. A crazy coach insisted that he should attend the training!

He didn't want to face me, I thought he was angry.

 Jeremy Kwan was aching from the previous training, suffering from D.O.M.S. on the hamstrings. We did more running this time, interval of short sprints. Sets of 40m-60m. We started with some running drills, ankling, butt kick, step overs.

 We did only static exercises with the Theraband, working more on the upper-posterior chain muscle group. Yeo's been doing really well, I didn't have to guide much, he is now the senior in the training group!

 Inspired by Peter Twist when I was in AFC, learning some of the moves and improvised them using the Theraband instead. I introduced this new exercise to Jeremy Yeo. Almost killed him.

 Jeremy did the push ups and hip flexor combi sets. This is also another inspiration from the AFC - Diane Vives :)

Training is getting very exciting, already seeing improvement on the running technique from the first session. Jeremy Kwan gets a little tensed when doing his short sprints, especially on the upperbody. His muscular upperbody tends to take over and pumped harder than the legs, resulted in a very choppy landing. As the sets went on, his runs became smoother and more efficient, just by some simple coaching cues. Jeremy is fast in getting the right movement and able to adapt to new movement and changes.

Great Job guys!!

Report from the POLAR Watch!!
1st Nov 2012
Total Duration: 1hr 24mins
In zone (60-80%): 34mins
Average HR : 119 bpm
Max HR: 160bpm
Calories burnt: 778

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Session 15 - Jeremy Yeo (Project SlimDown)

At last we are back! After a long break from Jeremy Yeo's China trip, and my Asian Fitness Convention at Pattaya, we started at our first session this morning, together with Jeremy Kwan! Jeremy Kwan was one of the finalist in our Mediacorp Project Superstar 2, fantastic singer!

We did 3 sets of 5mins non stop circuit with a mixture of upperbody strength with the Theraband, and did legs exercises using the speed ladder and hurdles by Activo. Jeremy Kwan, obviously much superior in terms of fitness in comparison to Jeremy Yeo, did 4 sets of 5mins. Under the scorching sun, they were constantly reminded to hydrate themselves.

Stretching out sun tanning, definitely not camera shy, Jeremy Yeo the drummer...

Jeremy Kwan joined us to further tone up his muscles and he wants to have a healthier, leaner body! At the same time, we will be working on speed and agility to further improve his functionality to play sports, e.g. Soccer :) Jeremy didn't put on any weight, still maintain at 103kg after a long trip in China, feasting all cheap good food. We will work on his diet and hope we can shed off more fats... soon!

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